I added extra flavor to boneless chicken tenderloin with this Mediterranean spice coating of allspice, cinnamon, and cayenne pepper.
To buy: 3/4 pound boneless, skinless chicken tenderloin, 1 bottle ground allspice, 1 bottle ground cinnamon, 1 bottle ground cayenne pepper, 1 container plain panko bread crumbs, 1 package pine nuts, 1 bag washed, ready-to-eat spinach, 1 package microwaveable brown rice.
Per serving: 254 calories (23 percent from fat), 6.5 g fat (1.1 g saturated, 2.7 g monounsaturated), no cholesterol, 7.6 g protein, 43.1 g carbohydrates, 5.2 g fiber, 102 mg sodium.